The Somatic Reset Series · Free Starter Guide
The Traffic Light Protocol
Anxiety isn't a thought — it's a state your body is in. Name the zone you're in, then use one small move to guide yourself back toward green.
"You can't calm a frantic body with a logical mind. Calm the body first."
Green
Safe & Connected
- Full, easy breath
- Shoulders soft, jaw loose
- Curious, calm, playful
- Can handle stress
Stay hereCollect "glimmers" — tiny moments of safety. Name three you felt today.
Yellow
Wired & Anxious
- Heart racing, restless
- Scanning, can't sit still
- Irritable, doom-scrolling
- Ticking clock in your head
Discharge itShake out the hands & legs for 30s, or push hard against a wall for 10s, then release.
Red
Shutdown & Numb
- Foggy, heavy, far away
- Numb or disconnected
- No energy to begin
- Wanting to disappear
Thaw gentlyPull your earlobes down & out slowly, or wrap your arms around yourself and stroke from shoulder to elbow.
The 60-Second Panic Reset
1Name it"This is yellow. My body, not danger."
2Exhale longIn for 4, out for 8. Twice.
3OrientName 3 safe things you can see right now.
4GroundPress both feet down. Feel the floor hold you.
For educational and self-reflection purposes only — not a substitute for medical or mental-health care. If you are in crisis, please reach out to a qualified professional.